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  6. Soybean raw vs. Spelt

Soybean raw vs. Spelt — In-Depth Nutrition Comparison

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How are Soybean raw and Spelt different?

  • Soybean raw is richer in Iron, Copper, Folate, Vitamin B2, Phosphorus, Vitamin B1, Potassium, Vitamin K, and Magnesium, while Spelt is higher in Vitamin B3.
  • Soybean raw covers your daily need of Iron 141% more than Spelt.
  • Soybean raw contains 13 times more Vitamin K than Spelt. Soybean raw contains 47µg of Vitamin K, while Spelt contains 3.6µg.

Soybeans, mature seeds, raw and Spelt, uncooked types were used in this article.

Infographic

Soybean raw vs Spelt infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Soybean raw
Soybean raw
9
:
1
Spelt
Spelt
Contains more Calcium +925.9%
Contains more Iron +253.6%
Contains more Magnesium +105.9%
Contains more Phosphorus +75.6%
Contains more Potassium +363.1%
Contains less Sodium -75%
Contains more Zinc +49.1%
Contains more Copper +224.5%
Contains more Selenium +52.1%
Contains more Manganese +18.5%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +925.9%
Contains more Iron +253.6%
Contains more Magnesium +105.9%
Contains more Phosphorus +75.6%
Contains more Potassium +363.1%
Contains less Sodium -75%
Contains more Zinc +49.1%
Contains more Copper +224.5%
Contains more Selenium +52.1%
Contains more Manganese +18.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Soybean raw
Soybean raw
9
:
2
Spelt
Spelt
Contains more Vitamin A +120%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +140.1%
Contains more Vitamin B2 +669.9%
Contains more Vitamin B6 +63.9%
Contains more Folate +733.3%
Contains more Vitamin K +1205.6%
Contains more Vitamin B3 +321.6%
Contains more Vitamin B5 +34.7%
Equal in Vitamin E - 0.79
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin A +120%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +140.1%
Contains more Vitamin B2 +669.9%
Contains more Vitamin B6 +63.9%
Contains more Folate +733.3%
Contains more Vitamin K +1205.6%
Contains more Vitamin B3 +321.6%
Contains more Vitamin B5 +34.7%
Equal in Vitamin E - 0.79

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Spelt
Spelt
Contains more Protein +150.4%
Contains more Fats +720.6%
Contains more Other +172.1%
Contains more Carbs +132.7%
Contains more Water +29%
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Protein +150.4%
Contains more Fats +720.6%
Contains more Other +172.1%
Contains more Carbs +132.7%
Contains more Water +29%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Spelt
Spelt
Contains more Monounsaturated Fat +889.7%
Contains more Polyunsaturated fat +794.7%
Contains less Saturated Fat -85.9%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +889.7%
Contains more Polyunsaturated fat +794.7%
Contains less Saturated Fat -85.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Spelt
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Spelt Opinion
Net carbs 20.86g 59.49g Spelt
Protein 36.49g 14.57g Soybean raw
Fats 19.94g 2.43g Soybean raw
Carbs 30.16g 70.19g Spelt
Calories 446kcal 338kcal Soybean raw
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 7.33g 6.82g Spelt
Fiber 9.3g 10.7g Spelt
Calcium 277mg 27mg Soybean raw
Iron 15.7mg 4.44mg Soybean raw
Magnesium 280mg 136mg Soybean raw
Phosphorus 704mg 401mg Soybean raw
Potassium 1797mg 388mg Soybean raw
Sodium 2mg 8mg Soybean raw
Zinc 4.89mg 3.28mg Soybean raw
Copper 1.658mg 0.511mg Soybean raw
Manganese 2.517mg 2.983mg Spelt
Selenium 17.8µg 11.7µg Soybean raw
Vitamin A 22IU 10IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.79mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.364mg Soybean raw
Vitamin B2 0.87mg 0.113mg Soybean raw
Vitamin B3 1.623mg 6.843mg Spelt
Vitamin B5 0.793mg 1.068mg Spelt
Vitamin B6 0.377mg 0.23mg Soybean raw
Folate 375µg 45µg Soybean raw
Vitamin K 47µg 3.6µg Soybean raw
Tryptophan 0.591mg 0.132mg Soybean raw
Threonine 1.766mg 0.443mg Soybean raw
Isoleucine 1.971mg 0.552mg Soybean raw
Leucine 3.309mg 1.07mg Soybean raw
Lysine 2.706mg 0.409mg Soybean raw
Methionine 0.547mg 0.258mg Soybean raw
Phenylalanine 2.122mg 0.737mg Soybean raw
Valine 2.029mg 0.681mg Soybean raw
Histidine 1.097mg 0.36mg Soybean raw
Saturated Fat 2.884g 0.406g Spelt
Monounsaturated Fat 4.404g 0.445g Soybean raw
Polyunsaturated fat 11.255g 1.258g Soybean raw
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
85%
Soybean raw
35%
Spelt
Minerals Daily Need Coverage Score
244%
Soybean raw
119%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.51g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 2.478g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.